Potatoes Linked to Weight Gain: 5 Tasty Tater Alternatives

You already know that gorging yourself on French fries will pack on more pounds than, say, delicately snacking on fresh fruits and veggies.

And while we can't resist dunking a few in ketchup every now and then, Harvard researchers have found that fries are linked to weight gain more than any other food. In fact, one extra daily serving could pack on 3.35 pounds every four years.

The study also has bad news about potato chips: An extra serving of crispy, salty goodness leads to a 1.69 pound gain in the same time period. And an extra serving of potatoes of any kind -- even baked -- was linked to a 1.28-lb. weight gain in the four-year period.

While we're still going to sneak a few fries for a special treat (you only live once!), here are 5 healthy, fiber-rich alternatives that could turn that weight gain into weight maintenance or even weight loss -- and keep you feeling fuller, longer:

Quinoa – Pronounced keen-wah, this light, fluffy and slightly crunchy seed resembles cous cous in size, texture and funny-sounding name, but it’s far more nutritious. It contains all nine essential amino acids; it has more calcium than milk and nine times more iron than wheat. It’s also a very good source of folate, magnesium, phosphorus, riboflavin and zinc. Cook quinoa by simmering 1/2-cup grain with 1 cup of water, cooking until the grains are translucent and the germ (the inside of the grain) spirals like a tail from each grain (about 15 minutes). Then add tuna, chicken or vegetables along with your favorite seasonings, or try it plain, like cous cous.

Barley – If your only experience with barley is from little white things floating in your soup, it’s time to branch out. With its unique shape and chewy texture, barley is endlessly versatile. Cook it as a side dish (barley pilaf), make it into bread or use it like potatoes in soups and stews. Not only does it add a nutty flavor to your favorite foods, but it also boasts more fiber than almost all other whole grains.

Brown Rice – Prepping brown rice used to be an arduous and time-consuming endeavor. But these days, tasty microwavable options can be found in most supermarket freezers (Trader Joe’s offers frozen Organic Brown Rice that’s ready to eat in 3 minutes flat!). Heat some up for your next stir-fry or serve with some sauteed mushrooms and spinach alongside grilled salmon or chicken, suggests Patricia Bannan, registered dietitian and author of Eat Right When Time is Tight.

Cauliflower – If you’ve never substituted cauliflower for potatoes in your favorite mash recipe, you’re missing out. Steam, boil or bake the cauliflower, then mash or puree. Top with your favorite potato toppings and you’ll hardly notice the difference. Not only does cauliflower contain disease-fighting chemicals, including indole-3-carbinol, a substance that may help protect your ta-tas from cancer, it’s also an excellent source of fiber. Not a big fan of mash? Try making cauliflower au gratin. Delish!

Kale – Still craving that chip? Try kale, suggests Bannan. We know what you’re thinking: How can something bitter and green mimic your favorite potato chip? We thought the same thing. Trust us — it’s worth a try. Just wash a full head of kale, remove the stems and rip into pieces, suggests Bannan. Toss in salt, pepper, garlic and a small amount of olive oil then bake until crispy (about 10-15 minutes).